Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 620
Weights Used: 15-30lbs [7-13.6kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Genie Core Twist Walks
02 - Alt Standing Oblique Reaches
03 - 3-Way Knee Combo
04 - Kang Squats
05 - Windmill Sweeps
06 - Walking Windmills

01 - Squat Press Twist Drives
02 - DB Oblique Drives L
03 - Good Morning Twist Drives
04 - DB Oblique Drives R
05 - S2S Bat Swing Shuffle
06 - Alt Halo Lunges
07 - Standing Lumberjack Chops L
08 - Slanted Press Twist Drives L
09 - Standing Lumberjack Chops R
10 - Slanted Press Twist Drives R
11 - L2R Switch Drop Lunges
12 - S2S DB Skater Steps
13 - Loaded Power Lunge Press L
14 - Cross-Clean Step-Backs
15 - Loaded Power Lunge Press R
16 - Pull-Down Crunch Drives
17 - Alt Con Goblet Core Drives
18 - ISO Shot Put Throws L
19 - Pendulum Ab Swings L
20 - ISO Shot Put Throws R
21 - Pendulum Ab Swings R
22 - Triangle Lifts L
23 - Triangle Lifts R
24 - Alt Side Lunge Front Raise
25 - Standing Front Rainbow Chops
26 - Hi-Low DB Core Twists L
27 - Hi-Low DB Core Twists R
28 - RDL Halo Twists
29 - Hi-Low Ab Drive Walks
30 - S2S Con Slam Steps
31 - RDL Cross Press Drives L
32 - RDL Cross Press Drives R
33 - Toe Tap Swings
34 - Mid Chop Hi-Twists L
35 - Mid Chop Hi-Twists R
36 - L2R Pot-Stir Passes
37 - RDL Mud Walks L
38 - RDL Mud Walks R
39 - Wall Sit Cross Cleans

Cool-Down
01 - Shoulder Stretch L/R
02 - Alt OH Side Stretch
03 - Matrix Sweeps
04 - Standing Torso Twists
05 - Cossack Threaders
06 - Wall Dancers L
07 - Wall Dancers R

My HR stats: https://flow.polar.com/shared2/7e94b5f993fda5e0fce0bbd8611ef9da
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.